Sink or SWIM! with WittyCityGirl - CLOSED (Page 49)

I've come up with week 1 for my mini-sprint tri-training. Including "pre-beginner exercise program" bike ideas.

I'm thinking it will be something like this:
Mon - swim, bike - 10-15 mins
Tues - run/walk - 30ish mins
Wed - swim, bike - 15-20 mins
Thurs - run/walk
Fri - swim, bike - 20-30 mins
Sat - run/walk
Sun - rest/easy

easy = yoga which I may also do on the run days aswell. I should be doing 2 form and 1 endurance sessions for the swimming but I haven't worked out what day to do that yet.

What do you all think? I'm trying to work out how to mix some strength work in there too but not really sure what type of stuff to do yet. I need some stuff that works on bodyweight as I don't have the $$$ to buy more equipment right now. Any ideas? I know I can do push ups, sit ups and squats but I want some stuff for other muscles too especially arms and back.

Hey Group!!

We're up in Lake Placid and the Ironman is Sunday.  I met a large group of BTers this morning for a swim, it was great!!  

Friend me on Facebook and you can see some of the pictures that I started posting: Sara Boucher Gdovin.

Have a GREAT weekend!

Awesome!  Have a great time. Hope its cooler than the oven we have going on here (100 and 70% humidity).

did a 1500 yard swim (mostly drills) this AM and felt good. Race tomorrow!

Lookin' forward to seeing the pictures, Sara!

I did the bike ride tonight that I was supposed to do last night--I just was not feeling it then I guess. Anyway, tonight's ride went reasonably well--12.5 miles in 54 minutes--not as fast as last time, but at least I got out and did it.

Tomorrow, we have an event after hours at the zoo "Ice Cream Safari"--6 different flavors of ice cream given out in cone or sundae form--as much as you can eat---I usually end up eating a grand total of 2 small cones (I always mean to eat more, I guess I am just TOO picky! After the event, I might try to hit the gym pool for a workout on the way home--gotta work off the ice cream!

Thanks Sara.

Here's my workout and thoughts from my swim session today.

Warm up:
4x25
Main set:
1x25, 1x50, 1x75, 1x50, 1x100, 2x50, 1x100. - was meant to be a true pyramid but I stuffed up the 3rd lap of the second 75 so turned it in to a 50 and then repeated. I was then going to finish with all 50's but I just kept going and ended up with a second 100 - didn't time that though
cool down:
2x25.

Breathing still needs work but was a lot better I was able to keep my head in the water for at least some of each lap.

I got a time on the first 100 of 4:15.

I'm thinking I may try the Beginner swim program workouts from next week. 3x100 as a main set (week 2 endurance session) doesn't seem that scary now, lol.

Good luck with the IM Sara.

 Mike - nice work on the swim. Good luck with the race

Curt - great job overcoming the mental hurdle. You'll rock that tri

 Kate - nice job on the ride. Enjoy your ice cream

I'm going for a run/walk later and I'll be doing yoga and a run/walk tomorrow.

50andgettingfit - 2011-07-23 3:49 PM Feel like I got back into training today after a relatively slow post race week. Dave and I went out for a bike ride and I started working on getting my cadence up to 90. Sara, I remember you mentioned that the other day and I think it's going to help me get some speed. I'm hoping anyway Then my girls and I went to yoga and I had a good strength and stretch workout. Best of luck to Jon tomorrow. Sara, enjoy the day spectating!

Great work getting back in to the training Johanne. Hope the cadence work helps you get faster on the bike.

Had a fun time at the race yesterday. The social scene was as fun as the race, and overall a great time. I didn't break any records with my performance (race report coming today), but certainly identified a few areas of much needed improvement, some things I did well, and some things I have questions about. Nice to finally make it to Nantucket as well.

Great job enjoying the race! That's what it's all about. I love the race vibe too

Made it to the gym tonight for a swim workout--1200m/45 minutes; I felt better breathing wise (thank you inhaler!!!), but I felt sluggish. I know that I didn't fuel properly today, and my swimming showed it. In any case, I did do ONE thing different: my coach had recently suggested that I start trying to do bilateral breathing, rather than solely relying on my left side. I was sure that it would be uncomfortable at worst, and slower at best. Once again, I see why she is paid to coach people. I did a god portion of my laps breathing bilaterally, and I felt smoother, more comfortable, and I think I went a bit faster--also, I'm pretty sure my breathing wasn't as labored...I'll have to keep working on it, but overall, I am happy.

Tonight's swim went like this: 200m warm up--slow, comfy freestyle; 50m sidekicking drills (25m each side); 50m kicking on my back drill; 400m freestyle (1st 100 was all left breathing, other 300 was bilateral); 100m catchup drill; 200m freestyle, all bilateral breathing; cooldown: 100m breaststroke, 100m kicking on my back.

Glad the swim went well Kate. Looks like quite a nice swim session too. May have to steal and modify it to my own abilities at some point. Then again I'd have to learn how to do breastroke, lol.

OK, not so lazy today    RR is up: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=262031&posts=3&start=1

Went for a run this AM and it felt great. Had a good pace, and overall a good way to start the week.

My next race is the end of August, and to get some sort of structure to my workouts I'm following the first 6 weeks of Don Fink's 30 week Ironman training program. Its not nearly as intense as you may think, and the workouts are totally doable for me. I'm going to import part of the plan into my training log so it will be a total no brainer as to what to do every day. Looking forward to it!

Good for you for bilateral breathing. I'm so comfortable right side breathing and at masters I practice bilateral breathing but in a pinch I go right back to one side. I'm going to try to force myself to do it more since I know it's good for me

My friend was just in Sacramento for a race. It was a modified tri. Run, bike, kayak. Have you heard of it? She goes over and does it every year and said it's a blast. 

Testimonial on the bi-lateral breathing.  When I started swimming a year back decided to give it a go.  It's become "naturaL" and is the one part of swimming I feel I'm actually good at!!!!

50andgettingfit - 2011-07-25 11:55 AM .......and GREAT JOB to Jon for being an Ironman! Sara, you'll have to tell us how it was spectating instead of racing

Thanks! 

I was so darn proud of my husband!  He didn't want to get chicked by his wife, so he wanted to beat my 14:28 time and he came in at 5:25. Muahahahaha.  I actually was nervous for him because I found him on the run course and he was walking. He didn't know I was there and I walked behind him for a while.  It broke my heart, but he was sticking to it, so I turned and walked away so that I could find a good place to take pictures when he got back from the turn around.  He was cramping pretty bad still when he got back around to me.

Being a spectator was fun since I had the experience of being a volunteer and an athlete before.  I had ideas of where to go to watch the start and find our 6 club members to take video footage of them.  It was a LONG day volunteering in the women's transition area.  OMG, that place smelled like a barn by the time it was all done.

We watched the last 2 1/2 hours of finishers.  Jon was being tracked separately by a gps athlete tracker and so I could watch the blue arrow move when he moved.  It was SO stressful seeing that he finished the last turn around and was heading to the oval for the finish.  There was a 10 minute delay earlier in the day so we weren't exactly sure when he'd finish.  Thought I was going to puke from the suspense! 

Found him after he finished.  He was the best damn looking man I'd ever seen in my whole life.  I think I swooned a little after I stopped tearing up. =)  

He's planning on another Ironman!!  So, he'll do Lake Placid in 2013 and Ironman New Zealand with me in 2014.... anyone on our thread want to meet us in March 2014?!!!  We've got about 5 people from our tri club definitely interested in going.  We needed time to save money and save up vacation time.

WittyCityGirl - 2011-07-25 3:32 PM

50andgettingfit - 2011-07-25 11:55 AM .......and GREAT JOB to Jon for being an Ironman! Sara, you'll have to tell us how it was spectating instead of racing

 

Thanks! 

I was so darn proud of my husband!  He didn't want to get chicked by his wife, so he wanted to beat my 14:28 time and he came in at 5:25. Muahahahaha.  I actually was nervous for him because I found him on the run course and he was walking. He didn't know I was there and I walked behind him for a while.  It broke my heart, but he was sticking to it, so I turned and walked away so that I could find a good place to take pictures when he got back from the turn around.  He was cramping pretty bad still when he got back around to me.

Being a spectator was fun since I had the experience of being a volunteer and an athlete before.  I had ideas of where to go to watch the start and find our 6 club members to take video footage of them.  It was a LONG day volunteering in the women's transition area.  OMG, that place smelled like a barn by the time it was all done.

We watched the last 2 1/2 hours of finishers.  Jon was being tracked separately by a gps athlete tracker and so I could watch the blue arrow move when he moved.  It was SO stressful seeing that he finished the last turn around and was heading to the oval for the finish.  There was a 10 minute delay earlier in the day so we weren't exactly sure when he'd finish.  Thought I was going to puke from the suspense! 

Found him after he finished.  He was the best damn looking man I'd ever seen in my whole life.  I think I swooned a little after I stopped tearing up. =)  

He's planning on another Ironman!!  So, he'll do Lake Placid in 2013 and Ironman New Zealand with me in 2014.... anyone on our thread want to meet us in March 2014?!!!  We've got about 5 people from our tri club definitely interested in going.  We needed time to save money and save up vacation time.

Going to quit reading HIM and IM posts as they make me think of trying something that I'll regret!!!  But NZ does sound appealing....

Hit the road after dinner for a bike ride.  Right at 24 miles.  Out average was 17.7 mph, total was 18.2 ==> killed the return trip!  Really enjoy the slightly longer rides and it appears that they are really helping as well.  Now if I can just get the daylight to hang on for a while longer....